scored 93/100
Alfalfa sprouts are nutrient-dense shoots of the alfalfa plant, rich in vitamin K, folate, and plant compounds that support bone health and cellular function. Low in calories but high in bioavailable micronutrients, they're a longevity-supporting addition to salads and whole meals.
0.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Alfalfa (Medicago sativa) has been cultivated for over 2,000 years and is traditionally used in Ayurvedic and Chinese medicine. The sprout form concentrates nutrients significantly during germination, increasing enzyme activity and bioavailability of minerals like calcium, magnesium, and phosphorus. Alfalfa sprouts are exceptional sources of vitamin K, essential for bone mineralization and cardiovascular health, and contain phytoestrogens and saponins—plant compounds with anti-inflammatory and antioxidant properties documented in longevity research. Their high folate content supports methylation and homocysteine metabolism, critical for cardiovascular and cognitive aging. The sprouts also provide choline, necessary for acetylcholine production and brain health. Being extremely low in calories while nutrient-dense makes alfalfa an ideal food for caloric restriction studies linked to extended lifespan in animal models. The germination process activates enzymes that enhance nutrient absorption, making sprouts nutritionally superior to mature seeds. Regular consumption of alfalfa sprouts may support bone density, reduce systemic inflammation, and provide antioxidant protection through their diverse phytochemical profile.
High vitamin K content activates osteocalcin, a bone matrix protein essential for calcium binding and bone density maintenance; combined with bioavailable calcium and magnesium from germinated form
Folate and choline facilitate methylation cycles, lowering homocysteine levels—an independent cardiovascular risk factor—and supporting endothelial function
Saponins and polyphenols in alfalfa sprouts inhibit pro-inflammatory cytokine production and neutralize free radicals, reducing oxidative stress implicated in aging
Chlorophyll and phytonutrients activate phase II detoxification enzymes, supporting liver function and elimination of xenobiotics
Saponins may inhibit cholesterol absorption in the intestine and reduce LDL oxidation, supporting lipid panel improvement
Alfalfa sprouts contain no stimulants or compounds that significantly affect circadian rhythms or sleep. They can be consumed at any meal to support cumulative vitamin K and folate intake throughout the day. Including them at lunch or dinner alongside protein and fat enhances mineral absorption.
Breaks a fast
While safe during fasting, alfalfa's minimal calories (23 per 100g) and 1.9g fiber make it technically compatible with extended fasting protocols, though most consume during regular meals for optimal nutrient synergy with fat-soluble vitamin absorption.
Per 100 g of the default form. Bars show how much higher or lower alfalfa seed is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Alfalfa Seed is classified as a vegetable. Alfalfa sprouts are nutrient-dense shoots of the alfalfa plant, rich in vitamin K, folate, and plant compounds that support bone health and cellular function.
Alfalfa Seed scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Vitamin K, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 3.4 g of protein (~7% of the 50 g daily value).
Not really. A 85 g serving provides about 1.6 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, alfalfa seed is highest in Vitamin B6 (~28% DV), Vitamin K (~22% DV), Copper (~15% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.2 g of net carbs (1.8 g total minus 1.6 g fiber).
Best any time of day. Alfalfa sprouts contain no stimulants or compounds that significantly affect circadian rhythms or sleep. They can be consumed at any meal to support cumulative vitamin K and folate intake throughout the day. Including them at lunch or dinner alongside protein and fat enhances mineral absorption.
A typical serving is around 85 g (~20 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating alfalfa seed alongside several other vegetable sources.
Alfalfa Seed pairs nicely with: Pair with tomatoes and olive oil because lycopene absorption increases with fat-soluble carriers, and vitamin C from tomatoes enhances iron bioavailability from the sprouts; Combine with leafy greens (spinach, kale) because synergistic vitamin K content amplifies bone mineralization signaling and osteocalcin activation; Mix with fermented foods (sauerkraut, kimchi) because probiotics enhance folate synthesis and mineral absorption from the sprouts' bioavailable micronutrient profile; Pair with citrus (lemon, orange) because vitamin C improves mineral bioavailability, particularly calcium and magnesium absorption.
Encyclopedia entries that supply the same signature nutrients alfalfa seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients alfalfa seedcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.